Episode 2 Show Notes

the compassionate conversation episode 2 thumbnail
the compassionate conversation episode 2 thumbnail

Below is the full set of Episode 002’s show notes:

7 supplements you need on a vegan diet: https://www.healthline.com/nutrition/7-supplements-for-vegans#1

Lucy’s common food swaps: 

BEFORE GOING VEGAN: 

Breakfast:

– Coffee with dairy 

– Breakfast sandwich(es)

– McGriddle

– Breakfast biscuit(s)

Lunch: 

– Sandwiches 

– McDonald’s or Jimmy John’s with soda pop

Dinner:

– Pasta with sauce

– Tacos 

– Hot dogs

AFTER GOING VEGAN: 

Breakfast:

– Sometimes coffee (viewing it as a treat or necessity for energy)

– Bagel and vegan cream cheese (Tofutti, Trader Joe’s)

– Fresh fruit (blackberries, grapes, 

Lunch: 

– Hummus and chips / pretzels

– Nuts

– Fresh fruit

– Veggies like carrots and cucumbers

– Leftovers

– Healthier microwaveable meals (Amy’s vegan meals; Annie’s meals; Trader Joe’s frozen meals) 

Dinner: 

– Cauliflower rice

– Spring rolls

– Mac and Cheese

– Trader Joe’s

– Aldi

– Specialty mock meats and cheeses 

– Whole Foods is a vegan treasure trove

Brad’s common food swaps: 

BEFORE GOING VEGAN: 

Breakfast:

– Cereal

– Oatmeal

– Peanut butter cinnamon toast / cinnamon sugar toast

Lunch: 

– Sandwiches, whether making it at home or buying out

– Stir-frys and fried rice

– Microwaveable meals

Dinner:

– Stir fry

– Takeout of any kind (pizza; burgers; hotdogs)

AFTER GOING VEGAN: 

Breakfast:

– Oatmeal with peanut butter; chia seeds; almonds; hemp seeds; dark chocolate; walnuts

– Keto bars (Dang bars; Revol snacks; look up other brands)

– Nuts and seeds

– Dark chocolate (Endangered Species)

– Mixed nut butters

Lunch: 

– Amy’s meals

– Indian meals

– Sandwiches with vegan substitutes (Yves; Smartlife; Gardein)

– Salads of many different kinds 

– Medleys of fruits, nuts, and veggies (grapes, carrots, cherry tomatoes, walnuts, cashews, almonds, pistachios)

Dinner:

– Stir frys: vegetables with a sauce or two

– Takeout of any kind (pizza; burgers; hotdogs)

– Potato samosas 

– Steamed veggies (broccoli; carrots; cauliflower) with tofu or seitan

– Vegetables or starchy vegetables with Gardein

– Veggie burgers or sandwiches 

– Kuma’s 

—————————

Erik Marcus’ The Ultimate Vegan Guide: https://www.amazon.com/gp/product/B00520DB7M/ref=dbs_a_def_rwt_bibl_vppi_i1

American Dietetic Association study: https://www.ncbi.nlm.nih.gov/pubmed/19562864

Micronutrients to watch for when vegan: 

– Vitamin B12: https://veganhealth.org/vitamin-b12/

https://nutritionfacts.org/2014/12/18/the-vitamin-everyone-on-a-plant-based-diet-needs/

https://nutritionfacts.org/questions/what-is-the-best-way-to-get-b12/

https://www.healthline.com/nutrition/vitamin-b12-benefits#section1

https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12

8Greens – https://8greens.com/

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Omnivore vs. vegan nutrient deficiencies: https://nutritionfacts.org/video/omnivore-vs-vegan-nutrient-deficiencies-2/

– Vitamin D: https://veganhealth.org/vitamin-d/

https://nutritionfacts.org/video/how-much-vitamin-d-should-you-take/

https://nutritionfacts.org/video/the-best-way-to-get-vitamin-d-sun-supplements-or-salons/

Supplements:

Vegan Vitamin D gummies: https://www.google.com/search?sxsrf=ALeKk00BKBkUIQ7UAp-YpcaraE-VOmlmAw%3A1584929542084&ei=Bht4XqXnBMustQaTpL_gDQ&q=vegan+vitamin+d+gummies&oq=vegan+vitamin+d+gummies&gs_l=psy-ab.3..0j0i22i30j0i333.67928.71293..71366…0.4..1.341.3653.3j7j7j2……0….1..gws-wiz…….0i71j35i39j0i67j0i273j0i20i263.kabDc6uFQ3Q&ved=0ahUKEwilgubSwq_oAhVLVs0KHRPSD9wQ4dUDCAs&uact=5

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

– Omega 3s (specifically long-chain): https://veganhealth.org/omega-3s/

https://nutritionfacts.org/audio/omega-3-fatty-acids/

https://nutritionfacts.org/video/omega-3s-and-the-eskimo-fish-tale/

https://nutritionfacts.org/video/which-are-better-chia-seeds-or-flax-seeds/

https://www.vegansociety.com/resources/nutrition-and-health/nutrients/omega-3-and-omega-6-fats

https://my.clevelandclinic.org/health/articles/17651-plant-sources-of-omega-3s

https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s

https://www.vegan.com/yogurt/

https://labdoor.com/rankings/vegan-omega-3

– Iodine: https://veganhealth.org/iodine/

https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iodine

https://nutritionfacts.org/video/avoiding-iodine-deficiency-2/

https://nutritionfacts.org/video/too-much-iodine-can-be-as-bad-as-too-little/

Vegan iodine supplements: https://veganliftz.com/best-vegan-iodine-supplement/

– Iron: https://veganhealth.org/iron/

https://vegfaqs.com/best-vegan-iron-supplements/

https://nutritionfacts.org/video/meat-may-exceed-daily-allowance-of-irony/

https://nutritionfacts.org/video/iron-during-pregnancy/

https://nutritionfacts.org/video/are-iron-pills-good-for-you/

https://nutritionfacts.org/video/risk-associated-with-iron-supplements/

https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/

– Calcium: https://veganhealth.org/calcium/

https://nutritionfacts.org/video/plant-vs-cow-calcium-2/

https://www.healthline.com/nutrition/vegan-calcium-sources

https://nutritionfacts.org/video/calcium-absorption-soy-milk-versus-cow-milk/

https://nutritionfacts.org/video/alkaline-diets-animal-protein-and-calcium-loss/

https://nutritionfacts.org/video/are-calcium-supplements-effective/

https://nutritionfacts.org/video/are-calcium-supplements-safe/

– Zinc: https://veganhealth.org/zinc/

https://www.amazon.com/Vegan-Zinc-Supplements/s?k=Vegan+Zinc+Supplements

https://veganliftz.com/zinc-vegan-diet/

https://www.myfooddata.com/articles/zinc-foods-for-vegans-vegetarians.php

https://www.onegreenplanet.org/natural-health/the-importance-of-getting-enough-zinc-in-a-vegan-diet-and-how-to-do-it/

https://www.vegansociety.com/resources/nutrition-and-health/nutrients/zinc

https://nutritionfacts.org/video/zinc-gel-for-colds/

One cup of tempeh has more protein than a slice of dead pig; bacon. That is over 33 grams as compared to less than four grams.

http://www.eatingwell.com/featured/VegetarianFoodsPackedWithProtein

https://fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:16114

https://fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:10862

What is tempeh? – https://www.americastestkitchen.com/guides/vegan/what-is-tempeh

VeganHealth.org – https://veganhealth.org/

TCC Tribe: https://tcc.tribe.so/

Challenge22+:  https://challenge22.com/

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